Conscious eating involves putting all the senses at the service of enjoyment. With these colors and shapes you will make your dinners more colorful, and delicious!
When the heat comes, they crave more colorful dishes full of vegetables. We can take advantage of this circumstance to prepare recipes for healthy and summer dinners very visual and, at the same time, healthy.
Spring and summer seasonal foods are colorful and, in addition to being loaded with beneficial nutrients, give us the opportunity to prepare delicious and light recipes. Do we take advantage of it to prepare light and appetizing dinners?
When the heat comes, they crave more colorful dishes full of vegetables. We can take advantage of this circumstance to prepare recipes for healthy and summer dinners very visual and, at the same time, healthy.
Spring and summer seasonal foods are colorful and, in addition to being loaded with beneficial nutrients, give us the opportunity to prepare delicious and light recipes. Do we take advantage of it to prepare light and appetizing dinners?
NEST OF GREEN BEANS, SHITAKES AND FIGS
Ingredients (for 4 people):
- 250 g green beans
- 16 fresh shitakes
- 8 ripe figs
- 1 hard-boiled egg, chopped
- 12 pitted black olives
- 1 tablespoon grated Manchego vegetable cheese
- 1 garlic clove, chopped
- 10 tablespoons virgin olive oil
- 1 tablespoon sherry vinegar
- rosemary powder and salt
Preparation (30′ + 12′ cooking):
- Clean the green beans and remove the threads. Cut them lengthwise into thin strips as if they were spaghetti. Cook them for ten minutes, remove and cool under the tap to stop cooking. Reservation.
- Clean and dry the shitakes, cut them into quarters and discard the tails. Sauté them for two minutes with the garlic in two tablespoons of hot oil.
- Peel the figs, cut them into quarters and set aside.
- Mix the vinegar with the hard-boiled egg, chopped olives, grated cheese, rosemary, a pinch of salt and the rest of the oil.
- Assemble some spaghetti nests with green beans; On the edges of them place the figs and on them, the sautéed shitakes. Season with vinaigrette.
Variants:
If you do not find figs, you can replace them with sprigs of cauliflower, pumpkin or even ripe papaya.
- The cauliflower, once cooked, is drained and sautéed with the shitakes and garlic.
- The pumpkin, if cut into sticks, can be sautéed with the shitakes, but if you do it in large cubes, you must first cook it five minutes.
- Papaya is added as is, like figs.
You can give the whole a crunchy and very tasty touch with some toasted almond slices.
Nutritional information:
- Calories: 406
- Carbohydrates: 18 g
- Protein: 7 g
- Fat: 34 g
- Cholesterol: 82 mg
COLD CAULIFLOWER AND BEAN TERRINE
Ingredients (for 4 people):
- 750 g chopped cauliflower
- 200g tender green beans type bobby
- 4 eggs
- 100 ml vegetable yogurt
- freshly grated nutmeg
- 100 g pitted black olives
- 5 g fresh spinach leaves
- Oil to spread the mold and salt
Preparation: (30’+ 1 h. 15′ cooking + 3 h. rest):
- Wash cauliflower and beans, and steam them. Preheat the oven to 180 º C. Crush the eggs, yogurt, cauliflower and a pinch of nutmeg with the mixer until you get a creamy paste (adding more yogurt or broth if it is very thick). Chop the olives and add them with a little salt.
- Grease the mold, cover it with spinach and fill alternately with beans and cauliflower cream. Cover and cook in the oven, in a water bath, for one hour. Once the terrine is made, let it cool, refrigerate for a few hours and unmold. Serve in slices.
Nutritional information
- Calories: 182
- Carbohydrates: 7 g
- Protein: 9 g
- Fat: 13 g
- Cholesterol: 211 mg
PEPPER STUFFED WITH TENDER WHEAT
Ingredients (for 4 people):
- 2 red peppers opened, seedless
- 200 g whole wheat grains
- 700 ml water or broth
- 125 g fresh peas
- 1 onion of Figueras or chopped red
- 1 medium leek, chopped
- 2 tomatoes, chopped
- 50 g grated Parmesan vegetable cheese
- 2 tablespoons chopped fresh cilantro
- Extra virgin olive oil and salt
Preparation (25′ + 1 h. 40′ cooking + 12 h. soaking):
- Let the wheat soak overnight. The next day drain and pour it into a saucepan with the broth and salt. Cover it and put it on high heat until it comes to a boil. Lower the heat and cook until it absorbs the broth.
- Sauté the onion and leek with a little oil, add the peas: after a few minutes, the tomato, and later the cooked wheat.
- Fill the peppers, sprinkle with the cheese, bake at 180º C until tender and decorate with cilantro.
Nutritional information:
- Calories: 300
- Carbohydrates: 39 g
- Protein: 14 g
- Fat: 10 g
- Cholesterol: 12 mg
NOODLES WITH MUSHROOM CREAM
Ingredients (for 4 people):
- 100 g fresh noodles
- 250 g bobby green beans
- 250 g mushrooms
- 2 red peppers
- 50 g sliced Parmesan vegetable cheese
- 2 garlic cloves
- 250 ml vegetable milk
- 1 teaspoon flour
- a few sprigs of dill
- extra virgin olive oil
- white pepper and salt
Preparation (20′ + 30′ cooking):
- Cook the noodles in a large pot with boiling water and a splash of oil and salt until al dente. Drain and keep warm.
- Remove the tips to the beans and cut the pods as thin as possible. Wash the peppers, extract the seeds and cut them into strips. Clean the mushrooms cut into thin slices.
- Heat two tablespoons of oil in a thick-bottomed skillet and sauté the peppers for a few minutes. Add the mushrooms and chopped garlic and cook, over medium heat, for another five minutes or so. Add the beans and sauté a few more minutes, until tender, and if necessary, add a little water or broth.
- Dissolve the flour in the milk and pour over the vegetables. Stir while simmering and remove when it begins to take on a creamy consistency. Salt and pepper to taste.
- Serve the pasta on hot plates with the mushroom and bean sauce on top. Crown with a little sliced Parmesan and garnish with a sprig of dill.
Nutritional information:
- Calories 412
- Carbohydrates: 65 g
- Protein: 17 g
- Fats· 9 g
- Cholesterol: 76 mg
